Understanding Lactic Threshold Training: Benefits, Research Insights and Implementation Guide

Lactic threshold training has become a popular method among endurance athletes and fitness enthusiasts aiming to improve performance and delay fatigue. But what exactly is lactic threshold training? What does the science say about its effectiveness? How can you incorporate it into your workout routine safely and effectively? This post breaks down everything you need to know about lactic threshold training, including who benefits most from it, when to avoid it, and practical tips for adding it to your training program.

What Is Lactic Threshold Training?

Lactic threshold training focuses on exercising at or near the intensity where lactate begins to accumulate in the blood faster than the body can clear it. This point is often called the lactate threshold or anaerobic threshold. When you cross this threshold, your muscles produce lactic acid faster than it can be removed, leading to that burning sensation and eventual fatigue.

Training at this intensity helps your body adapt to tolerate and clear lactate more efficiently. Over time, this can improve endurance, allowing you to sustain higher intensities for longer periods.

What Does Research Say About Lactic Threshold Training?

Scientific studies consistently show that lactic threshold training improves endurance performance. Here are some key findings:

• Increased Lactate Clearance: Regular training near the lactate threshold enhances the muscles' ability to clear lactate, delaying fatigue during intense exercise.

• Improved Aerobic Capacity: Training at this level boosts mitochondrial density and capillary growth in muscles, improving oxygen delivery and energy production.

• Enhanced Performance: Athletes who include threshold training often see improvements in race times and sustained power output.

  
  

For example, a 2017 study published in the Journal of Sports Science & Medicine found that cyclists who performed threshold training three times a week improved their time trial performance by 5-7% over six weeks.

How to Identify Your Lactic Threshold

Before starting lactic threshold training, it’s important to find your personal lactate threshold. Here are common methods:

• Laboratory Testing: The most accurate way involves blood lactate measurements during incremental exercise tests.

• Field Testing: You can estimate your threshold by performing a 30-minute time trial at the highest sustainable pace. The average heart rate during the last 20 minutes approximates your lactate threshold heart rate.

• Perceived Effort: The threshold usually feels like a hard but sustainable effort, where talking becomes difficult but not impossible.

  
  
  
  

How to Use Lactic Threshold Training

Once you know your threshold, you can design workouts around it. Here are some effective ways to train:

• Steady Threshold Runs or Rides

Maintain a pace just below or at your lactate threshold for 20-40 minutes. This builds endurance and improves lactate clearance.

• Interval Training

Perform repeated bouts of 3-10 minutes at threshold intensity with short recovery periods. For example, 4 x 8 minutes at threshold pace with 2-3 minutes rest.

• Tempo Workouts

Slightly below threshold intensity for longer durations (30-60 minutes) to build aerobic endurance.

When to Use Lactic Threshold Training

Lactic threshold training fits well into the training plans of endurance athletes such as runners, cyclists, and triathletes. It is particularly useful:

• During Base and Build Phases

After establishing aerobic fitness, threshold training helps increase sustainable intensity.

• Before Races

Incorporating threshold workouts 4-6 weeks before a race can boost performance.

• To Break Through Plateaus

If progress stalls, threshold training can stimulate new adaptations.

Who Should Use Lactic Threshold Training?

Lactic threshold training benefits:

• Endurance Athletes

Those training for events like marathons, cycling races, or triathlons.

• Intermediate to Advanced Exercisers

Athletes with a solid aerobic base who want to improve speed and endurance.

• Fitness Enthusiasts Seeking Performance Gains

People aiming to increase their exercise intensity and stamina.

When Not to Use Lactic Threshold Training

This type of training is intense and not suitable for everyone. Avoid or modify threshold training if you:

• Are a Beginner

Without a solid aerobic base, threshold training can lead to injury or burnout.

• Have Certain Health Conditions

Heart problems or respiratory issues require medical clearance before intense training.

• Are Recovering from Injury or Illness

High-intensity workouts can delay recovery.

• Experience Excessive Fatigue or Overtraining

Rest and lower-intensity workouts are better during these times.

Runner training near lactic threshold on a forest trail at sunset

How to Add Lactic Threshold Training to Your Program

Here’s a step-by-step guide to safely include threshold training:

1. Build a Base

   Spend 4-8 weeks focusing on aerobic endurance with easy to moderate intensity workouts.

   
   

2. Test Your Threshold

   Perform a field or lab test to find your lactate threshold heart rate or pace.

   
   

3. Start Small

   Add one threshold workout per week, such as 2 x 10 minutes at threshold pace with rest.

   
   

4. Progress Gradually

   Increase duration or number of intervals over several weeks.

   
   

5. Balance Training Types

   Combine threshold workouts with easy runs/rides and high-intensity intervals for variety.

   
   

6. Monitor Recovery

   Watch for signs of fatigue and adjust intensity or volume as needed.

   
   

7. Periodize Your Training

   Use threshold training more heavily during build phases, taper before races.

   
   

Practical Example of a Weekly Training Plan Including Threshold Work

| Day | Workout Type | Description |

|-----------|-------------------------|----------------------------------------------|

| Monday | Easy Recovery | 30-45 minutes at low intensity |

| Tuesday | Threshold Intervals | 3 x 8 minutes at threshold pace, 3 min rest |

| Wednesday | Easy Aerobic | 45-60 minutes at conversational pace |

| Thursday | Tempo Run | 20-30 minutes slightly below threshold pace |

| Friday | Rest or Cross-Train | Light activity or complete rest |

| Saturday | Long Endurance | 90+ minutes at easy to moderate pace |

| Sunday | Easy Recovery | 30-45 minutes low intensity |

Final Thoughts on Lactic Threshold Training

Lactic threshold training offers a powerful way to improve endurance and performance by teaching your body to handle higher intensities for longer. Research supports its effectiveness, especially when combined with a solid aerobic base and balanced training plan. It suits intermediate and advanced athletes but requires caution for beginners or those with health concerns.

Real progress starts with the right plan—and the right support.

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Disclaimer:

The information shared in this article is for educational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare team before beginning a new exercise program, using supplements, or making dietary changes, especially if you have existing health conditions.